Bodyfat %:
Most likely hovering around 15%, might have gone up 1% or so since beginning of log

Height:
no change, 190cm or 6'2

Big 3 1RM (estimated using 1RM calculator):

Squat:
242lbs - 276lbsBench:
163lbs - 197lbsDeadlift:
366lbs - 400lbs (most likely more because I haven't tried deadlifting in the past few weeks and have been seeing some great strength gains with WS4SB)

Progress picture (first picture was a a few weeks prior to starting the log, 2nd picture was after around a week or so of the log):

"There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."

Been struggling with being sick for the past few days so haven't been able to hit the gym, decided to go today just to get out of the house and do something, did sort of a deload type of thing, nothing too heavy

3x5 Squat: 205lbs

3x5 Overhead Press: 105lbs

1X5 Deadlift: 315lbs

"There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."

went into the gym 2 days ago with the aim of doing max effort upper body but i felt horrible, was tired as **** from a festival here from the past weekend and i had ****ed up one of my fingers during rugby which made gripping a dumbbell impossible; so i just went home and rested

WS4SBmax effort lower body

Group A (work up to max set of 5)
Front squats:
135lbs PR
- Didn't feel too hard

Group B (3x10)
Squats:
200lbs PR
- Doubt i should count this, form was terrible and the reps were slow as ****

worked out at a pretty ****ty gym today with some friends so did the best that i could, wasn't too serious. All the weights were in kg so that's why they are such weird numbers

WS4SBrepetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: around 135lbs??
set 1: 19
set 2: 10
set 3: 8
- the gym only had a smith machine, put on 110lbs cause i heard most smiths are around 15-20lbs. Not gonna count any of the reps as PRs though since it doesn't really count with a smith machine

Group B (3x10)
Triceps extensions
33lb dumbells
- felt alright, unsure about form
Group C (4x10)
1x7
1x5
1x3
Pull-ups
- no idea why i failed so badly on this

Group D (3x10)
Shoulder press (dumbbell)
44lbs PR
- didn't even realize i was PRing on this until i got home and converted it

If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!

Hey man keep up the good work your thread has got me interested in playing rugby i like your lifts and love the dedication keep up the good work!!!

thanks man, and im glad my log has gotten you interested in rugby, it's a great sport i'm sure you'd love it

Originally Posted by tetrisaddict

If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!

yeah i realize my lifts are pretty pathetic but im most likely not gonna be playing at that high of a level at university so i'm hoping my knowledge and experience will make up for lack of strength. Thanks for the info on that academy player though, gives me some goals to work towards

....
i'm back after a 3 week break of no working out, wasn't expecting too much today since i just arrived today after a 13 hour flight and having a horrible diet for 3 weeks with lots of drinking (turned 18 ) so yeah hehe, hopefully ill be back to where i was before the break soon

WS4SBmax effort lower body

Group A (work up to max set of 5)
Deadlifts:
335lbs
- Last rep was pretty sketchy

Group B (3x10)
speed skater squats:
25lb dumbbells
- not too sure about form, need to work on this

I was told at school today that it looked like i had lost some weight, so when i went home i weighed myself, down 3-4 kgs (6-8 lbs) :S...i guess i ended up doing a mini cut over the break

today was a better gauge of how much strength i've lost i think, seems like i've mainly lost muscle endurance, max rep bench and pull ups were a lot worse than before the break...but I PR'd on all the other exercises which was very surprising

had our first game of 2012 today, won 30 something to 0. Felt really good, scrummaging and rucking went especially well for me, i think the core work from WS4SB has really helped me improve within those areas and has made me much more stable. Only thing that didn't go so well were the line outs, i'm a jumper and i dont think i got a single ball today, they went to the other team every time, was absolute ****e...

"There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."

Went out to a track today to do some sprints and stuff, did the usual tabata intervals and then decided to do some 100m sprints...about 70m in i felt a popping sensation in my hamstring, like a a guitar string breaking, and extreme pain...pulled hamstring...so god damn frustrating, the exact same thing happened about a year ago during a rugby match and when I went to see the doctor he told me to be extra careful and make sure to stretch and warm up before doing any sort of sprints in the future...wish i would've listened....

If anyone reads this, do you have any tips or advice on how to make it heal as quickly as possible? When should I start stretching it?

Last edited by horan; 01-29-2012 at 04:58 AM.

"There is no such thing as staying the same. You are either striving to make yourself better or allowing yourself to get worse."